Which food has the most protein?

October 22, 2025 •

3 min read

Did you know that a single egg white contains 4 grams of pure, high-quality protein for only 18 calories? The quest to find which food has the most protein is complex, as the answer depends on whether you consider protein by weight, by calorie, or per serving. This comprehensive guide breaks down the top animal and plant-based contenders.

Quick Summary

This article explores the highest protein foods by category, including animal, dairy, and plant-based options. It helps readers understand protein density, quality, and how to incorporate these nutrient-dense sources into their daily meals for optimal health.

Key Points

Dried Fish and Seitan Lead by Weight: Dried fish and seitan contain the highest protein content per 100g, making them the most protein-dense options available.
Poultry and Fish Offer Lean Protein: Skinless chicken and turkey breast, along with fish like tuna and cod, provide very high protein content for a relatively low number of calories.
Dairy is a Convenient Source: Greek yogurt and cottage cheese are excellent, easy-to-add sources of high-quality protein that also offer additional nutrients like calcium.
Legumes are Plant-Based Powerhouses: Lentils, soybeans (edamame), and various beans pack a significant protein punch, especially for vegetarians and vegans.
Combine Plant Proteins for Completeness: To ensure a complete amino acid profile, plant-based eaters should combine different protein sources, such as grains and legumes.
Variety is Key for Optimal Health: The best approach is to include a diverse range of these protein-rich foods to get a wide spectrum of nutrients.

Understanding What "Most Protein" Means

When asking which food has the most protein, the answer is not as simple as pointing to a single item. The title of "most protein" can be claimed in a few different ways: protein content per 100 grams, protein density (protein per calorie), or the total amount in a typical serving. Each metric is valuable depending on your dietary goals, whether you are aiming for overall higher protein intake or trying to maximize protein while minimizing calorie count.

Animal-Based Protein Champions

Animal products are well-known for their high protein content and are often considered "complete proteins," meaning they contain all nine essential amino acids.

Dried Fish: Certain varieties of dried fish are exceptionally protein-dense, containing over 60 grams of protein per 100 grams. For example, dried cod provides about 63 grams of protein per 100 grams, making it a powerful protein source, though high in sodium.
Poultry: Skinless chicken and turkey breast are staples for a reason. Chicken breast offers around 31 grams of protein per 100 grams, and turkey breast is close behind with about 29 grams. They are lean, low-calorie options for building muscle.
Tuna: Cooked tuna is another top contender, packing approximately 30 grams of protein per 100 grams, and is very low in calories and fat. Canned tuna is a convenient, protein-rich option for quick meals.
Lean Beef and Pork: Certain cuts of lean beef and pork loin also offer high protein. A 100-gram serving of lean beef can provide over 22 grams of protein. These options also supply important nutrients like iron and B vitamins.
Eggs: While not the highest per 100 grams, large eggs provide about 6 grams of high-quality, easily absorbed protein each. The whites are almost pure protein, but the yolk contains many other valuable nutrients.

Plant-Based Powerhouses

For vegetarians, vegans, or those looking to diversify their protein sources, a variety of plant-based foods offer substantial protein.

Seitan: Made from wheat gluten, seitan is a vegan protein titan. It can boast up to 75 grams of protein per 100 grams, making it a direct plant-based competitor to dried fish.
Legumes: A key protein source, legumes include lentils, beans, and chickpeas. Cooked lentils provide about 9 grams of protein per 100 grams, while edamame offers around 11 grams. Combining legumes with grains can provide a complete protein profile.
Soy Products: Tofu and tempeh are excellent soy-based proteins. Firm tofu offers about 8 grams per 100 grams, and tempeh, a fermented soybean product, has even more, with around 19 grams per 100 grams.
Nuts and Seeds: Small but mighty, nuts and seeds concentrate protein effectively. Pumpkin seeds provide about 8.8 grams per 1/4 cup, and hemp seeds are especially potent, with 10 grams per 1 ounce.

Comparing High-Protein Foods (Per 100g)


Food Source	Protein (grams)	Notes
Dried Fish (Cod)	63g	Very high sodium.
Seitan	75g	Wheat-based, not for gluten-sensitive.
Chicken Breast (skinless)	31g	Leanest part of the bird.
Tuna (Cooked)	30g	Very low in calories and fat.
Turkey Breast (skinless)	29g	Also high in B vitamins.
Low-Fat Cottage Cheese	11g	Offers calcium and other nutrients.
Edamame	11g	Also rich in fiber.
Lentils (cooked)	9g	Excellent plant-based source.
Tofu (firm)	8g	Versatile for various dishes.

How to Incorporate High-Protein Foods

Boosting your protein intake can be done easily by incorporating these foods into your meals.

Breakfast: Swap low-protein cereals for scrambled eggs, a Greek yogurt parfait, or a protein smoothie. Add cottage cheese to your toast or blend it into a fruit smoothie.
Lunch: Instead of a low-protein salad, top it with grilled chicken, tuna, or edamame. A hearty lentil soup or a turkey and avocado wrap can also do the trick.
Dinner: Build your evening meal around a lean protein source like fish, poultry, or beef. Consider a tofu stir-fry with brown rice for a complete plant-based meal.
Snacks: Combat hunger between meals with protein-rich snacks like nuts, seeds, or a handful of edamame.

Conclusion

While a definitive single food with the most protein depends on the specific metric used, a few sources consistently stand out. Dried fish and seitan lead the charge for sheer protein content per 100 grams. For lean, calorie-efficient options, poultry like chicken and turkey breast, along with many types of fish, are excellent choices. Plant-based enthusiasts can rely on powerhouse options like seitan, legumes, and soy products to meet their needs. Ultimately, a balanced diet incorporating a variety of these high-protein foods is the best strategy for overall health and wellness. For more on dietary protein requirements, consult resources like the National Institutes of Health.

Frequently Asked Questions

Dried fish, such as cod, and seitan (wheat gluten) are among the foods with the highest protein content per 100 grams.

Animal proteins are typically complete proteins and contain all essential amino acids, making them highly effective. However, many plant-based options, especially when combined, can also be highly effective for muscle building.

Lean options such as egg whites, skinless chicken or turkey breast, and white fish like cod or tilapia offer a high protein-to-calorie ratio.

Low-fat cottage cheese and Greek yogurt are top dairy options, with cottage cheese providing 11g of protein per 100g and Greek yogurt offering 10g per 100g.

Yes, it is entirely possible to meet your protein needs on a vegetarian or vegan diet by incorporating high-protein plant-based foods like seitan, legumes, soy products, and nuts.

You can increase your protein intake by adding a protein source to every meal, snacking on high-protein options like nuts or Greek yogurt, and incorporating protein powders into smoothies.

For most healthy individuals, a high-protein diet is safe. However, excessive protein intake can be a concern, especially for those with pre-existing kidney disease.